Monday, September 28th
Workout: For Time – 26 Minute Cap
Option A/B
800m Run
25 Burpee Box Jump Over
50 Alternating Dumbbell Hang Clean & Jerk (50/35)
25 Burpee Box Jump Over
800m Run
Option C
400m Run
25 Burpee Box Step Over
50 Alternating Dumbbel Hang Clean & Jerk (35/20)
25 Burpee Box Step Over
400m Run
Tuesday, September 29th
Strength: 15 Minutes
2x 1 Hang Snatch + 2 Snatch @ 70%
2x 1 Hang Snatch + 2 Snatch @ 75%
1x 1 Hang Snatch + 1 Snatch @ 78%
Workout: 18 Minutes
Option A
Buy In: 2000m Row
AMRAP Remaining Time
1 Squat Snatch (70-80%)
10 Toes to Bar
Increase Squat Snatch by 1 Rep each round.
Option B
Buy In: 1600m/1200m Row
AMRAP Remaining Time
1 Power Snatch (70-80%)
10 Knee Tuck
Increase Squat Snatch by 1 Rep each round.
Wednesday, September 30th
Strength: 15 Minutes
5 Rounds – 3:00 Each
3 Back Squat @ 75-80%
Workout: For Time – 12 Minute Cap
Option A/B
30-20-10
Wall Ball
Med Ball Box Step Over
Push Up
Option C
20-15-10
Wall Ball
Med Ball Box Step Over
Knee Push Up
Thursday, October 1st
Workout: For Time – 25 Minute Cap
4 Rounds
450m/400m Row
15/12 Assault Bike Calorie
300m Run
1:00 Rest
Friday, October 2nd
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 8 Minutes
Every Minute on the Minute for 8 Minutes
2 Clean + 1 Jerk @ 75%-80%
Workout: As Many Rounds as Possible in 7 Minutes
Option A
3 Hang Power Clean (135/95)
15 Double Under
Increase Hang Power Clean by 3 Reps and Double Under by 15 Reps each round.
Option B
3 Hang Power Clean (95/65)
10 Double Under
Increase Hang Power Clean by 3 Reps and Double Under by 5 Reps each round.
Option C
3 Hang Power Clean (75/55)
15 Single Under
Increase Hang Power Clean by 3 Reps and Single Under by 15 Reps each round.
Saturday, October 3rd
Workout: For Time – Partner – 30 Minute Cap
Option A
Buy In: 100 Burpee
Partition As Desired
160 Thruster (95/65)
160 Pull Up
160 Sit Up
Buy Out: 100 Burpee
Option B1
Buy In: 100 Burpee
Partition As Desired
160 Thruster (95/65)
100 Pull Up
160 Sit Up
Buy Out: 100 Burpee
Option B2
Buy In: 80 Burpee
Partition As Desired
120 Thruster (75/55)
120 Pull Up
120 Sit Up
Buy Out: 80 Burpee
Option C
Buy In: 60 Burpee
Partition As Desired
100 Thruster (45/35)
100 Ring Row
100 Sit Up
Buy Out: 60 Burpee